How To Improve Your Sleep in 10 Days with Awareness - by DAYANA

COURSE

How To Improve Your Sleep in 10 Days with Awareness

With DAYANA

After completing this course you will learn: - The optimal conditions for restful sleep (mind, body, environment); - Why the preparation for a good night's sleep begins the moment you wake up; - How to focus your attention to keep your body free from pain and tension during the day; - Simple movements with your eyes, hands & tongue, to soothe you to sleep reliably; - Effective & easy ways to use your breathing for restful sleep; - Loving practices to help you go back to sleep from a nightmare or if you can't go back to sleep after waking up. * The course is suited for children & adults, as well as beginners.

GroundedRelaxStressScienceBody ScanBrainwave EntrainmentBreathing MeditationGuided ImageryRelaxation MeditationHealth & HappinessStress & AnxietyScienceConcentrationSoundVisualization

Meet your Teacher

DAYANA
Pennsylvania, USA

Getting optimal sleep is my obsession. I have been for many, many years, very interested in how to get better sleep myself and for my children. In my professional experience working with people, I have noticed the relationship between sleep quality and wellness, from chronic pain relief to stress management and trauma healing. I am a Certified Feldenkrais Practitioner (since 2009), XPT Coach & Happy Body Mentor. I have 10 years of professional experience working with individuals & groups, online & in person. I specialize in practices that generate pain relief & better sleep. Knowing from the inside out the struggles of anxiety, being part of a minority, & overcoming limiting beliefs, I devote my life to helping others in the art of awareness, self-healing, & unleashing our limitless potential.

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10 Days

3.3k students

4.8 stars

23 min / day

Grounded

English

Lesson 1

Getting The Basics Right: Optimal Temperature Lesson & Guided Meditation

Today we will explore the importance of maintaining the right temperature as we fall asleep and during the night, even if we sleep with a partner. We cover what is a supportive mattress, the best pillow for you, and the myth of sleeping on your stomach. The second part of the lesson is a special recording to help you Relax Into Sleep. Sweet dreams!

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Lesson 2

Releasing Daily Tension: Lesson & Guided Meditation

The preparation for a great night of sleep begins the moment you wake up. Today you will learn how to identify and release tension during the day that may make it difficult for you to fall asleep. The second part of the lesson is a guided meditation to help you Soothe Yourself to Sleep. Enjoy!

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Lesson 3

Your Eyes & Sleep: Lesson & Guided Meditation

Did you know that your eyes control your spine? And that as you carry your head down and tighten your eyes to look at all the visual information you are exposed to during the day, you are “programming” your eyes with habitual effort as a baseline? Today you will learn how to reduce the effort around your eyes during the day, lift your head, and lengthen your spine. These small changes will have a powerful impact on your ability to fall asleep tonight. The second part of the lesson is a Guided Meditation to Relax Your Eyes, for you to play as you lie down and unwind.

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Lesson 4

Expand Your Breath to Sleep: Lesson & Guided Meditation

Breathing is the most precious, yet underutilized human ability. Today we will explore the many opportunities we have during the day to "train" our attention to expand our breathing in a simple and reliable way. We will also learn to increase our capacity to bring more oxygen to our organs, facilitating digestion and conservation of energy. We will activate the parasympathetic branch of our nervous system anywhere, anytime, which will help us cope with stress and anxiety. At night, we will use this training, in combination with an efficient and calming breathing meditation, included in the second part of the lesson. Before you finish it, you may be in dreamland!

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Lesson 5

Your Powerful Thoughts: Lesson & Guided Meditation

Do you have trouble sleeping? Do you wake up in the middle of the night and your mind is racing with thoughts that never stop? During today’s lesson, you will learn 3 simple ways to interrupt your looping thoughts. By practising these simple techniques during the day, it will be easier for you to do it as you are falling asleep or if you wake up in the middle of the night. To support you, even more, the second part of the lesson is a recording where Dayana guides you through getting back to sleep. Sweet dreams!

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Lesson 6

Sitting is the New Smoking: Lesson & Bedtime Story

Researchers analyzed 13 studies of sitting time and activity levels. They found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to that posed by obesity and smoking. How can avoiding sitting without activity also help us to sleep better? During this lesson, you will find out the reasons behind it and how to do it on command. Have fun with it! The second part of the lesson is a short and sweet bedtime story. Enjoy!

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Lesson 7

Play More, Sleep Better: Lesson & Guided Meditation

How can you use the hormonal release of play and joy to sleep better at night? If you ever watched a baby or child at the end of the day or experienced that "good tired" feeling after a day of enjoyable activity, you already know! Today's lesson focuses on how to create a playful attitude during the day, as well as inspiring you to not take it all so seriously. The result? An easier time to connect to your joy and positive emotions as you fall asleep. The second part of the lesson is a variation of "Relax Your Body Into Sleep" with a music background. Sweet dreams!

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Lesson 8

Sleeping Partners: Lesson & Guided Meditation

Is your sleep partner waking you up in the middle of the night? What to do about it? Is it possible to share the bed if you have different movement or space needs? During this lesson, we cover this important and underestimated topic. We also explore how to use pillows and other sources of support to relieve pain in our joints or back during the night. The second part of the lesson is a variation of Soothe Yourself to Sleep guided meditation, with a different background. This is intentionally designed for you to compare with Day 2 and find out which one makes it easier for you to fall asleep. Enjoy!

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Lesson 9

An Attitude of Gratitude: Lesson & Guided Meditation

In the context of sleeping, developing an attitude of gratitude allows our minds and hearts to be in the ideal state to receive a nourishing night filled with dreams and restful sleep. With simple awareness during the day, we will practice being open and grateful for the little things, which will add a lot by the time we get to bed. The neuropathways of appreciation will support us as we relax and breathe following the simple guided meditation included in the second part of the lesson.

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Lesson 10

The Elixir of Loving-kindness: Lesson & Guided Meditation

According to the Buddha, the first 3 benefits of practising Loving-kindness are that you will sleep easily, wake up easily, and have pleasant dreams. This sounds perfect for our intention to get better sleep quality! Also known as Metta, the intention of the practice is to seed the seeds of love, first and foremost to yourself. This is a very powerful tool when you wake up in the middle of the night, if you are bothered by nightmares, or if you have worrisome thoughts. This lesson explores the most basic beginner's form of Metta, which is loving-kindness to yourself. The second part of the lesson is a variation of the guided meditation "Go back to sleep peacefully" with an ocean background. Enjoy!

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Ask your teacher

This course includes 16 community questions and 5 audio replies from DAYANA. The community classroom and teacher audio replies are only available via the app.

16

4.8 (41)

Recent Reviews

Martin

Martin

March 29, 2025

So many prictical tips for falling asleep.

Carolyn

May 23, 2024

Thank you Dayna for such a lovely well put together class! I so appreciate all the work that you put into creating this for us. I know I will turn to many of these practices as I go along on my sleep journey. Blessings 🙏🩵

Diane

April 9, 2024

Excellent.

Diane

Diane

January 25, 2024

Wonderful course filled with many great ideas and suggestions for improving sleep. I believe that I have more in my toolkit now to use and practice

Rachel

Rachel

July 15, 2023

Kind soothing delivery and good substance, thank you. I usually fell asleep before the end!

Elena

January 29, 2023

This course is excellent. I have learned how to reduce anxiety & stress during the day, and easy to do, helpful practices to help me fall asleep and stay asleep at night. Prior to this course I tried supplements & other apps without success. I can’t recommend it highly enough!!! I will be doing it again 🙏

Jose

Jose

January 10, 2023

I am grateful for discovering this practice and incorporating it into my daily life, particularly when it comes to sleep. I get to sleep well and have noticed an improvement in the quality of my sleep. As I awoke to the day, I brought the qualities of having a good posture and setting the intentions so that I can have a good flow from the moment I woke up in the morning to when I sleep at night. Thank you, Dayana, for sharing this and providing us with the opportunity to grow. Bless you always.

Dirce

Dirce

November 18, 2022

Hello Dayana, May this message find you and your family well. I’m so grateful to embark on this 10-day journey. Last night was my last session, but I plan to continue. You are amazing! I have been able to sleep all night since the the first day. My sleep issues goes back many years, and I have tried everything including acupuncture. Somehow saying thank you or I’m grateful doesn’t seem enough to show my appreciation. Instead I’m sending you love and peace, Dirce

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